Checking your Subjective Unit of Distress (SUDS) on a scale of 1-10 is a good check-inperiodically. If 10 is the worst, gauge your SUDS by an experience that took you into the darkest, helpless, and most despaired place you have been. You obviously need help if you are a 10, have a plan, who will you will call, counselor, a hot line, sponsor......if you are any where near a 1-6,7.....do SIMBA......What am I, S-sensing, a physical sensation, like your heart racing, tingling..I- is there an image that comes up for you, M-is there a meaning to any of this, B- is there a body impulse, do I want to run, do I need to move, shake, A- what is my affect, what am I feeling?By taking the time to do this, you slow yourself down and notice where you are with your thoughts, feelings and meaning to the experience. . Accessing difficult information can debilitating, it keeps you in the hyper-alert and hyper vigilance and is emotionally intense. You are more than your feelings, you are an integrated being, you are intellect, physical, spiritual and emotional.Slowing down and bringing awareness to your breath in of itself will slow your body down. Be mindful of what else is going on with you; any thoughts, or meanings to what is happening, without self-judgment. It’s a healthier way of working through the difficult stuff that comes up. It’s tempting and also a pattern that has developed over time to avoid, shut down, react and not experience the healing from the difficult process of staying with the thoughts,memories, and feelings of the experience that is seeking your attention and needing healing As you practice this awareness, you will develop a greater capacity to experience the journey of healing, even through difficult emotions. Your feelings are important, yet they don’t completely define you. Feeling out of control doesn’t mean that you are a failure. Everything in your life, perhaps for now, is out of control. It’s the chaos inside of you, the reality that has been lost and you to trying to make sense of it. The lack of organization around the issue that causes you to feel out of control. Trauma is chaotic. You will feel out of control, do your check-ins, use your tools, and regain, even if for just a short time, your mental well being demands it. Below is an illustration of a balanced system that helps you manage the internal chaos.

I recognize when I am moving out of my functional range and have tools to return to stability. I know when to reach out for support, when I can't do it on my own. when I am balanced and activation is low I am; open, curious, embodied,, available for connection, fluid, resilient,, competent, relaxed yet alert, able to be present, and emotionally stable.